Best Chest Flyes

There are a couple different variations of chest fly exercises that will be effective in building more chest size however some prove more effective than others.

Chest flyes can be performed with either dumbbells or cables, but generally speaking cable flyes are the best for maximizing stimulation and growth in the pecs.

The reason for this is that when performing dumbbell flyes, due to the force of gravity, there is only really significant stimulation in the chest in the bottom half of the range of motion. From halfway up the dumbbell fly movement to the very top, there’s little to no actual stimulation on the pecs.

In contrast, with cable flyes, there is constant tension on the pecs throughout the entire range of motion; from the fully stretched position, all the way to the peak contracted position. This is what makes cable flyes the superior choice for pec activation and chest size stimulation.

Proper Chest Flyes

Now that you know which type of flyes are best, we need to make sure you’re performing them properly in order to maximize chest stimulation for growth with stronger, more powerful contractions in your pecs.

When most guys perform flyes, they simply squeeze their pecs and force their hands inwards, palms facing each other.

One simple tweak to this will allow for far greater contractions and stimulation of the pecs for more size though, and that simple tweak is this: as you squeeze the weight in, instead of keeping your palms facing one another, rotate your hands inwards so that your palms finish facing the ground at the end of the rep.

How Does It Work?

You may already be aware, that the primary purpose of your pectorals is to bring your upper arms across the front of your body (horizontal adduction). However, a secondary function of the pecs is actually internal rotation of the shoulders.

So by rotating your hands inwards and finishing your flyes with your palms facing down, you effectively incorporate both functions of your pecs, horizontal adduction and internal rotation of the shoulders. This allows you to shorten the pecs to a greater extent and get a deeper, stronger contraction during the exercise.

The Bottom Line on Proper Chest Flyes for Big Chest Size

The bottom line is that if you want to stimulate the greatest growth response in your chest, you need to perform chest flyes in a way that incorporates both functions of your pecs and provides the best contractions and overall stimulation possible every set.

Work these into your next set of flyes and you will immediately feel the difference and soon see solid gains being made!